Train Week in Review and Plans for Next Week

Last week, I got in 9 hours and 23 minutes of training on five rides totaling 127.1 miles.

Monday was a short and fast ride around Windsor Island.
Tuesday I intended to ride the trainer, but instead I attended the Salem Bicycle Club monthly meeting.
Wednesday was our Keizer Night Ride on a rainless night.
Thursday was an intense hour on the indoor trainer. This session really knackered my legs!
Friday was a rest day.
Saturday was an epic climb up Larch Mountain.
Sunday was recovery ride.

I did my core workout on Monday, Thursday and Sunday. In addition, I did my noontime walk on Monday, Wednesday and Friday.

The Week Ahead

This is my plan for next week:

Monday – Strength workout at the gym
Tuesday – Indoor Trainer
Wednesday – Keizer Night Ride (recovery pace)
Thursday – Indoor Trainer
Friday – rest day
Saturday – hills somewhere
Sunday – Recovery Ride

Sunday Recovery Ride

After yesterday’s mountainous ride, I needed something a bit easier.  The Salem Bicycle Club afternoon ride was perfect.

Distance 24.0 mi
Moving Time 1:41:42
Avg Speed 14.2 mi/h
Avg Watts 96 W
Elev Gain 348 ft

Larch Mountain, or How to Ride in a Cloud

My car need work at a shop in far east Portland.

I had not climbed Larch Mountain since the TT in 2013 (I had a conflict this year).

So, why not drop my car off at the shop and go for a ride, up a mountain, which was in the clouds.

The weather was as good as can be expected for early November – cool, cloudy with a slight chance of rain. I decided to ride the Litespeed, my ‘it’s not raining now but might be’ bike. I dressed well – both arm warmers and leg warmers, a long sleeve jersey and my wind proof vest. I went with long fingered gloves, but my lightest pair. I left at home my booties and a wind or rain jacket thinking that my wool socks were enough to keep my toes warm.



Larch_Mountain_in_the_Clouds20141102-2-1ssprdg

As you can see, the ride was mostly flat to the base of the mountain and then climbing to the top. There, I reversed my direction and took the same roads back.

I took Stark Street to the base of the mountain. Stark is not stark – it is four lanes with bicycle lanes. I had no issues with traffic, but there was a lot of it. Stark Street passes Mt. Hood Community College and after the school the traffic lessens and the riding is nice. Soon, I was crossing the Stark St. Bridge over the Sandy River. The climbing now begins.

 

Ride Statistices
Avg Max
Speed 12.3 mph 32.2 mph
Heart Rate 121 bpm 145 bpm
Power 131 Watts 476 Watts
Calories 2,234
Temperature 37?
Elapsed Time 4:28:06

 
The climb is 20 miles long, and gains 3,800 feet for an average of 3.5%. However, the grade is not constance; there are some small descents, some flat sections and some steep sections. The maximum grade is 25.6% and yes, it is the final few yards up to the top. Killer.

larch
 
The first part of the climb is on the Historic Columbia River Highway pass the small town of Corbett and up to Woman’s Forum State Secnic Viewpoint. With the low clouds, the view was obstructed. I could not see the Columbia River, the Gorge or Crown Point. I saw clouds.

In fact, I saw clouds all of the way to the top. And at times they were thick. I turned on my headlamp to blinking mode so I could be seen by vehicles (and their drivers) coming down the mountain.

I did the climb in ‘long climbing mode’ keeping my heart rate relatively low but working hard enough to sweat. Mile after mile I climbed. I was hoping to come to the only hairpin turn which would mean that I was only three and one half miles to the top. After many false hopes, the hairpin came into view and I started up the last stretch of the climb. My clothing was keeping me warm even though I was riding in a cloud, but I thought the descent would be cold.

I finally reached the last turn and the grade increased to ‘why on earth would I ever want to ride this’. The parking lot came into view and I was at the top. But, over achiever that I am, I rode to the highest point in the parking lot before turning around.

I now had a 20 mile descent in front of me, and I found out I was seriously under dressed. My light gloves were woefully inadequate and my fingers soon turned to ice. The fog seemed thicker now and with the water droplets on my glasses, I could barely see. My thoughts went back to a very cold descent off of Mckenzie Pass, and I comforted myself knowing I did not feel that cold. But I was cold, very cold. This was a test of character. Would I flag down a vehicle and plead to be taken off of this mountain, or would I be rugged and ride my bike down. In the end, I toughed it out and made in down to Corbett where it was much warmer. I later found out that I had been descending in 32° F. Ouch!

The rest of the descent was nice as I was no longer freezing and soon I was back at my starting location.

Next time, I will bring better gloves.

October Statistics

Today is my scheduled rest day, so my October riding is done.

This year, I rode 519 miles and trained for 39 hours. I’m happy with that.

Last year was more intense – 662 miles with 49 training hours. I must be getting old.

Thursday Night on the Trainer

Distance 16.8 mi
Moving Time 1:00:13
Avg Speed 16.7 mi/h
Avg Watts 178 W
Elev Gain 0 ft

 

Tonight, I rode to “The Hunted” by Sufferfest. This vid is an hour long and contains a 20 minute climb with surges. Then, you get to do five, increasing sprints. The first is 10 seconds long with a 50 second recovery, the next is 20 seconds long with a 40 second recovery. This goes on until the fifth and final sprint is 50 seconds long after just a 10 second recovery.

20141030

The graphic reflects my effort. The blue line is speed, the purple line is power and the red line is heart rate. My heart rate at the beginning was 129 and it peaked at 160 bpm.

It was fun.

After my trainer session, I did my core exercises.

Saturday?

I’m having work done on my car in Gresham. If the part comes in before this weekend, I will have the work done on Saturday and ride Larch Mountain while the car is being repaired.

A Quick Windsor Island Loop

 

Distance 12.7 mi
Moving Time 45:12
Avg Speed 16.9 mi/h
Avg Watts 154 W
Elev Gain 148 ft

A Monday in late October and no rain.  Let’s go for a ride!

I intended to ride at a zone 3 pace but I fell a bit short.  I was in zone 3 for 14:32 but in zone 2 for 25:46.  I guess I should have worked harder.

Next Week’s Training Plan

My training plan for the upcoming week:

On Monday, I will do my noontime walk, and then a short zone 3 night ride after work.

On Tuesday, the rain returns so I will do a workout on the trainer with core afterwards.

Wednesday is our regularly scheduled Salem Bicycle Club night ride. Last week the rain was so heavy, no one showed up. I hope this week is different. I hope my noontime walk will be dry.

Thursday is another night on the trainer with core afterward.

Friday is a scheduled cycling rest day but I will do my noontime walk.

Saturday, the Club is doing a southern 50 mile route that would be about 65 miles from my home.

Sunday, Joanne is leading a hilly club ride to the west. Including the the ride in from home, we are looking at another sixty plus ride.

Sunday Recovery Ride

Yesterday’s longish ride in the wind storm dictated an easy recovery ride.

However, the wind was still blowing and I did have to work a bit harder than I wanted to. At least I thought I was working hard. This was a two thirds zone 2 ride and one third zone 1 ride. Exactly what I wanted.